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Send Nathalia a Text Message! Laura competed for years, so she knows fitness and nutrition inside out. Then she tried to repeat her competition workouts and diet while raising two kids and working a full-time remote career, and her body stopped responding. In this conversation, we get into the guilt of thinking you should be able to figure it out on your own, and what happened when she finally asked for help. In this episode, we talk about: Why copying your old competition routine rarely works years laterThe difference between real hormonal changes and using hormones as an excuseHow a plateau quietly spilled into confidence, marriage, and parentingWhy asking for help feels so hard when you already have a fitness backgroundWhat made Laura skeptical of coaching, and what changed her mindHow one small schedule change gave her more time, not lessWhat "simple" versus "easy" really meansLaura's advice for a friend who is on the fenceIf you have ever said "I should know how to do this," this one is for you. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! I walked into a room of 250 female physicians expecting to teach, and I walked out with five lessons that have nothing to do with medicine. In this episode, I share: Why the energy of a room can change your mindset faster than willpowerWhat shifting baseline syndrome is and how it quietly shapes the way you see your bodyWhy brilliant people still get stuck on fitness and nutritionWhat happened when I said yes to a stage I did not feel ready forHow to handle friends and family who doubt your goalsWhat investing in yourself really means beyond moneyPress play, then tell me which lesson hit you hardest. Listen Here: From Burned Out to Boundaried: Dr. Sasha Shillcutt on Taking Your Life Back Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! The week before Lindsey messaged me, she was in her doctor's office asking for Mounjaro. She'd already done Ozempic, watched the weight come right back, and worked with seven or eight coaches since she was twenty. Lindsey is a police detective and one of the loudest cheerleaders in our Powerhouse Academy chat. She wasn't a hundred pounds overweight, and everyone kept telling her she looked fine, yet she was isolating, crying after nights out, and convinced this was just her life now. In this episode we get into: How being "only" 20 pounds up can still wreck your confidence and relationshipsWhat it does to you when everyone insists you look fineWhy one coach wearing ten hats couldn't give her what she neededWhat happened when she came off OzempicMy honest take on GLP-1s without real lifestyle changeKnowing what to do vs knowing how to actually do itThe win Lindsey is proudest of, and why it isn't a numberIf you think you've tried everything, listen to this one before you try the next thing. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! Between the gut protocol, the hormone protocol, and the 72-step morning routine that's supposed to lower your stress, you got more stressed than ever. If that's you, this one is going to feel like a giant exhale. This is Part 2 of the Q&A Coach Jen and I started last week, and our members brought the real questions. We got into time management, self-talk, burnout and what a sustainable week actually looks like, then went full confession mode about the unhinged things we did back in our competition days. In this episode, we talk about: The time management mistake that quietly sabotages your fitness goalsWhy non-negotiables only work when you actually define themHow your self-talk decides whether a habit sticks or diesWhy failing in the gym is the best training for real lifeRadical ownership vs. victim mentalityThe real difference between being tired and being burned outWhy 15 protocols make you more overwhelmed, not healthierThe absurd competition-era rituals we actually believedIf you've been stuck in the all-or-nothing loop or drowning in protocols, take this with you: it's supposed to be simpler than you think. Keep it stupid simple and let the results follow. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! Ever text your kid's coach ten minutes before practice with an excuse you both know is a stretch? This one is going to sting a little, in the best way. Erica Mulholland has spent 14 years developing young female athletes in Tampa Bay, and everything she sees in kids traces straight back to what the parents model at home. In this episode we get into: The real age to start strength training (free play counts before ten)Why your kid has to want it before a single rep mattersThe "more is better" myth wrecking young athletesReal burnout signs vs a kid who just doesn't feel like itThe over-pathologizing trap: road rash, broken fingers, period crampsWhy showing up at fifty percent still beats sitting outHow your consistency (or chaos) shows up in your kidPutting your kid on a team where they're not the best on purposeIf you're raising a kid, coaching one, or rebuilding your own consistency, steal this: do a little, do it often, keep showing up after the applause stops. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! I hung up the phone after my first call with Evie and immediately messaged my whole team: you are going to love her. Evie is 51, a mom of three grown daughters, and a nurse executive over oncology for eleven hospitals. She has spent her whole life getting herself wherever she needed to go through pure grit. Then menopause hit, a 20-year marriage ended, and she found herself in a body and a headspace she didn't recognize. In this episode we get into: Why "it's just menopause, accept it" is a load of horseshitThe shame high achieving women feel about asking for helpHow feeling flat physically bled into her mood, her work, and her relationshipWhat made the Powerhouse Academy different from prepping for a competitionWhy she thought she didn't need mental health support (and was wrong)Down 8 pounds in 8 weeks starting from an already lean 130How she navigated the lake house, dinners out, and drinks without guiltIf you've ever told yourself you should already know how to fix this, this one is for you. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! You know exactly what to do. Eat a little better, move a little more, drink your water. So why do you keep falling off at the four or five month mark? In this Unfiltered and Unscripted episode, Coach Jen and I take questions straight from our members and get into the stuff nobody wants to say out loud. Here's the truth I keep coming back to: if you actually knew what to do, you'd have done it already. Knowing the tagline and knowing how to live it in the middle of a real, busy life are two completely different things. In this episode we get into: Why thinking you know what to do and actually knowing how to do it are not the same thingThe reason consistency falls apart at month four or five (and why it's not because you're lazy)What being coachable actually means, and how to tell if you areThe one daily habit that gives you the biggest return on your healthHow labeling yourself ("I'm not a morning person," "I always fail") keeps you stuckWhy your brain craves comfort, and how you can rewire itThe link between having no schedule and living in constant anxietyHow to build a routine that survives vacations, holidays, and the curveballs life throwsIf you've been stuck in the loop of starting over every few months and calling yourself the problem, this one is going to hit. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! You are not lazy. You are not undisciplined. And you do not have a motivation problem. I say this to accomplished women every single day, and most of them do not believe me at first. Here is what I know after coaching thousands of busy working moms: if you keep falling off a plan you have tried to follow again and again, the plan is the problem, not you. In this episode I get into: Why the "perfect workout split" is a fallacy that keeps you stuckHow social media has you optimizing a strategy that was never built for your lifeThe in-person trainer story that proves more structure is not the fixWhy a lack of motivation is a symptom, not a flawThe "more is better" trap that high achievers fall into hardestWhy fitness has no finish line the way a launch or a degree doesWhat a study of 53 women aged 40 to 62 revealed about staying consistentHow to build a plan around the life you actually have right nowIf you have ever thought "if I cannot do the full two hours, what is the point," this one is for you. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! I had a season where I kept asking myself one question: am I doing this from ego, or from love? People were messaging me that I was too harsh. Too much. So I sat with it. And in the same week I was questioning myself, two women inside the Powerhouse Academy messaged me to say the exact thing I needed to hear. I pushed them hard, they thanked me for it, and they're both killing it now. That's what gave me the guts to record this one. Seven truths most coaches are too scared to say out loud because they're afraid of looking like an a*****e. I'm not. In this episode: Why "my kids won't eat that" is a shield, not a reasonThe supplement and peptide lie that keeps you distracted from the real workWhy committing to three days a week beats crashing out on sixThe marathon smokescreen women hide behind when they're ashamed of aesthetic goalsThe muscle-gain math that proves your seven pounds isn't all muscleHow "I can't because of my husband" hands away your powerWhy undoing decades of f*****y in a few months is delulu, and how to pick a coach who won't sell you the quick fixIf it hurts your feelings and moves you to action, we did our job. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! A woman told me she wasn't focusing on her fitness right now because she had to fix her hormones first. I couldn't let that one go. We're teaching a whole generation of high-achieving women to slap a clinical label on everything. Deregulation. Inflammation. Cortisol. Gut dysbiosis. It feels like progress, but naming it and fixing it are not the same thing, and every new label pulls you further from the boring work that actually works. In this one I get into: Why "I need to fix my hormones first" keeps you stuckThe 12-year-old-with-her-period analogy that reframes all of perimenopauseWhy your symptoms are multifactorial, not one problem you solve in orderThe member who blamed her "deregulated nervous system" when she just hadn't restedThe naturopath who ran endless tests and prescribed tapioca starchThe one question to ask before your next supplement or panelYou are not broken. You have far more control than social media wants you to believe. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! You have probably asked yourself the exact question I hear from women every single week. Is my goal even realistic? I recorded this episode because that one question is keeping so many of you stuck with either no goal at all or a goal so small it barely moves you. Here is the truth I unpack: it is almost never the goal that is unrealistic. It is the strategy you are using and the timeline you are giving yourself. I walk through a conversation with a former competitor who told me she just wanted to feel good, my own story of thinking I could never get back in shape after my kids, and the data that blows up the idea that your age is the reason you are stuck. In this episode I get into: Why "I just want to feel good" is a vibe, not a goalThe England analogy that changes how you look at every goal you setThe real reason people gain weight as they age (it is not what you were told)What you can control versus what you cannot, and why obsessing over the wrong things keeps you stuckHow I stay within 5 pounds of my Olympia weight at 42Why the person you become in the process is the thing that lets you keep the resultStop questioning the goal. Start questioning the plan and the timeline. If you want help figuring out what is actually realistic for your life, book a call with me in the show notes. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! A professional dancer brought her two-year-old to her own presentation because the toddler threw a tantrum and she could not say no. People celebrated it on social media and I could not stop thinking about how many women are living that same pattern every single day - just in quieter, less visible ways. In this Unfiltered and Unscripted episode Coach Jen and I are talking about boundaries. Not the patriarchy-blame version and not the just say no version. The real conversation about why women are burned out, resentful, and exhausted - and what boundaries actually have to do with it. In this episode, we cover: why the lack of boundaries starts as early as preschool for girls and what that conditioning costs uswhy people pleasing is a confidence problem first and a boundaries problem secondwhat resentment inside a family actually looks like and why most women refuse to name itwhy setting boundaries is not choosing work over your kids - it is choosing sanity for everyonehow boundaries act as a filter for the people in your life who only benefited from your lack of thempractical scripts for the sister who asks you to babysit for the fourth weekend in a row, the midwork mom moment, the spouse conversation, and the apology habitwhy a problem deferred is a problem amplifiedwhat age kids actually start understanding boundaries - and why it is younger than you thinkConnect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! She was a former fitness competitor, a dental hygienist, a mom of two athletes, and she kept telling herself it was not that bad. It was not like she was obese. She still worked out. She still ate healthy. It was just seven pounds. Kristin joined the Powerhouse Academy six months ago. She just got back from a vacation where she threw on a swimsuit without thinking about it for the first time in years. Her husband started working out and she is about to travel alone to a retreat, something she would never have done before. This is her story. In this episode, we cover: why seven pounds had her avoiding photos, date nights, and her own reflectionhow the it's not that bad mindset was quietly shrinking her lifewhat a previous online coach did wrong and why she still takes ownership of itwhy she almost had buyer's remorse the day she got her first meal planhow the simplicity of the program was the thing that shocked her mostwhat changed in her marriage when she started showing up differentlywhy she says this will be people's last program - and what she means by thatwhat she would tell any woman who is sitting on the fence right nowConnect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! We just got back from New York for the Brazil vs Norway FIFA World Cup round of 16 on the 4th of July weekend doing 25,000 steps in diabolical Manhattan heat. And all I could think about walking through the city was the women I saw dressed head to toe in long sleeves and pants in that heat and how many of the women I speak with every single day are doing exactly the same thing for exactly the same reason. This episode is about the kind of freedom nobody talks about on the 4th of July. In this episode, we cover: the difference between financial freedom and the freedom to actually live your lifewhy you can afford the vacation but still not be present when you get therethe woman who said no to investing in herself but justified an eight thousand dollar bagwhy toxic positivity and telling women to just wear the swimsuit is emotional gaslightingwhat a family member's health limitations taught me about taking physical freedom for grantedwhy putting your kids and family first when you have not taken care of yourself is counterproductivethe question to ask yourself that has nothing to do with moneywhy coffins do not have drawers and what that has to do with your fitnessConnect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website

Send Nathalia a Text Message! Have you ever caught yourself saying any of these? It's not that bad. I'm probably the fittest of my friends. I look good for my age. I don't mean to be vain. If you have, this episode is about what those words actually mean - and what they are slowly costing you. In this episode, I break down why it's not that bad is where extraordinary women go to live a mediocre existence, and why the most dangerous part is that it happens so slowly nobody ever notices. In this episode, we cover: what shifting baseline syndrome is and why it explains exactly how standards slipwhy the fish population can crash by 90% and nobody panics - and what that has to do with your fitnessthe broken window theory and what one unrepaired standard does to everything around itwhy the average American gains 1.1 to 2.2 pounds per year and how that adds up to a 38% higher cancer riskthe story of Laurel - who said it's not that bad and is now playing tag with her kids for 30 minutes straight without knee painwhy Cornell research shows over half of all regret in life is regret of inactionwhy wanting to look hot is not vanity - it is the entry point to the life you actually wantwhat a 66-year-old member said about wishing she had started ten years earlierYou did not come into this world to settle. This episode is the reminder you did not know you needed. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website